Dumbbell Sumo Deadlift

Sumo deadlift with dumbbells: a wide stance with the load between the legs.

• Compound
• Dumbbell
• Advanced

How to do it

• One dumbbell hanging between the legs or two at your sides in a wide stance
• Wide stance with the toes out and the knees tracking over the feet
• Chest up, torso upright, and push the floor away to stand

Sets, reps and tempo

Ranges: 3–6 strength · 5–8 hypertrophy · 1–3 RIR

Tempo: Drive up explosively pushing your knees out over your toes; lower for 2 s under control

Common mistakes

• Letting the knees cave inward
• Letting the dumbbell bang into the shins

Muscles worked

Primary

• Glutes

Secondary

• Quads
• Hamstrings
• Erectors / lower back

Alternatives

• Sumo Deadlift
• Conventional Deadlift
• Hip Thrust